Mindful breathing with music.
Session six.
During this session,
We're once again going to give ourselves the gift of deep meditation.
Abdominal breathing.
Using images and music.
We are perhaps experiencing an enhanced ability to rest.
And let go.
Into the melodies.
And into the rich harmonies that may help you to heighten your relaxation and restfulness experience.
This experience that promotes refreshing and restful sleep.
Don't forget that the more you practice,
The greater the imprint of these exercises on your thoughts,
Feelings,
And behaviors.
So now.
Let's get into a comfortable position.
Lying on your back.
In bed,
The way it feels the best.
This is the place and position you're going to feel most comfortable,
Your warm nest.
Make sure that your spine is straight but not stiff and take a couple big breaths with me.
Breathe in.
And let the breath go slowly.
Breathe in.
And release the breath slowly.
Now,
If it feels good,
Place both hands in the middle of your abdomen about level with your pelvic bones.
And breathe in through the nose.
And while doing this,
Push the muscles of your abdomen under your hands lightly against your hands,
Outwards and downwards.
And then when you blow out through the mouth.
Pull your abdomen in lightly.
Then when you feel the urge,
Breathe in again through the nose.
And breathe out through the mouth several times.
Now,
Let go of the structured breathing,
Taking a couple of deep breaths.
And then breathe normally.
Breathe in,
Big breath.
And let the breath go.
Breathe in,
Big deep breath.
And then relax while breathing out through your mouth.
And now,
Breathe in your own tempo.
Your own rhythm.
Give yourself.
The time you need.
Now in your imagination on the next out breath.
Let the air flow from your abdomen into all of your appendages.
Imagine the air is flowing into your arms,
Your hands,
And fingers,
And then into your legs,
Feet,
And toes.
Like the rays of the sun,
Your breath is flowing from your center into all of your appendages.
Your arms and legs are becoming more and more relaxed.
Now we're again going to listen to some relaxing music.
Feel free to adjust the volume.
According to your needs.
Some people like to hear calming background music while others prefer to let a fuller volume of music flow more intensely throughout your body.
There's no right or wrong.
So let the music take you where you need to go.
While feeling the music in your body.
Notice the sensations you're feeling.
And let the music flow.
Breathe in.
Breathe out.
Breathe in.
Breathe out.
And continue to breathe as long as it feels good while the music plays.
You you you you
